Intermediate & Advanced WODs, CFE WOD: Wednesday 120718

Posted on July 17, 2012 by Allison Bojarski

Intermediate & advanced WODs at HR:00 and HR:45
A: Back squat 5×2 @ 85%

B: 4 rounds for time:
50 Double-Unders
10 Push Jerks 115#/75#

CFE running WODs at 6am, 7am, 8am (meet at 28th St.)
2 X (400, 600, 800)
Full recovery between the sprints.

Meet Heidi at 28th Street at 6am, 7am, or 8am. Remember, if you are a member of The Black Box, the WODs are free. Otherwise, it’s $10 for the drop-in WODs.

Just a few faces you might recognize out at this past weekend’s 2012 CrossFit Games! (Thx, Shannan, for the pic.)

2012 CrossFit Games: The Sport of CrossFit (video)
A workout haiku: Why getting back to basics can save you when life kicks you in the ass
Lack of exercise kills roughly as many as smoking, study says
Taking the long view
Marathons are yawn
Sh*t weightlifting girls say

Here’s what’s on tap for Thursday’s intermediate & advanced WOD classes at HR:00 and HR:45
A: Pistols

B: 12-minute AMRAP:
8 cleans @ 135#/95#
12 toes to bar
16 hand-release push-ups

  • Michael Nerenburg

    I would like to apologize for my comments yesterday. I often don’t think before doing most things, and yesterday is a good example of that.

    • Adam H

      What a fucking stupid attempt at putting someone down. Hey, who on this board posts all the time and has an issue with Mike N to the point where he would make a fake post?

      • Adam H

        I would like to apologize for my comments yesterday. I often don’t think before doing most things, and yesterday is a good example of that.

        • Adam H

          where’s my last name? you are slacking…if you are going to post as someone else at least do it right

    • mike n.

      I did not write this. It’s bad enough we let people post with no names, now people impersonate others. By the way, nice using my last name and knowing that I don’t think before I act but if you really wanted to impersonate me you’d know that I would not apologize for my comments. And I made one comment towards one person and it wasn’t even nasty. The rest of this board has been like the Jerry Springer show the last 3 days.

  • Albert Insogna

    Great workout today. Tried out my new rx ropes for the first time… who’s got two thumbs and can now string together a bunch of double unders? ^^ this guy

    A: 135,145,145,145
    B: 11:59 rx

    • reisbaron

      Nice Work! I love my RX rope…it’s just a couple inches too short…need to get on a re-order.

  • http://profiles.google.com/cgimbel74 Christopher G

    Miserable experience at the box last night. To preface this, I started at CFNYC in 2009 and have been pretty steady since then.

    I went to the 5:30pm Beginner class last night just so I could get some deadlifts work done. The gym was WAY overcrowded. The 5:30 class, 20 people, was relegated to a small area in the south east corner of the building. Besides the fact there wasn’t enough bumper plates and jumping ropes, there was simply not enough room. During my deadlifts, which we were paired in, FOUR TIMES someone had to step over my loaded plates or bar to get by while I was in the bottom position of my deadlift. Just to reiterate, I had people stepping over my bar while I am lifting because there was no room. Over crowding like this is something that is going to cause injuries.

    The second part of the WOD had to be split up into groups because again there was no room and not enough equipment. Being in the second group, while we waited another WOD class was doing cartwheels into us. A full gym and limited equipment is something I’ve forcefully learned to become accustomed to now at CFNYC but it is SO OVERLY crowded in there box that people are going to start getting hurt.

    Of the 100s of times I left the box following a WOD, last night was the first time I left feeling pissed. I pay $200/month and the condition and quality of the gym lately is certainly becoming not worth it.

    Intermediate and Advanced WODs have been cut to then reappear in a month as beginner WODs. There’s a large amount of new parallettes, yet only 4 sets of rings. Those facts, while including the definite change (ease) of the programming over the past few months really makes me believe that the gym is mainly concerned with the bottom line and bringing in as many new members as possible at the cost of the actual “sport” itself.

    Concerning the showers, the showers should be the last concern on everyone’s mind. There’s 60-100 people in the WODs in the evening, it would take 30 showers to properly accomodate that number but I digress…

    I don’t care about the showers, I care about the space it takes for me to properly workout without getting injured simply because the gym is oversubscribed and over crowded. The flooring isn’t the problem, it’s that there’s too many classes going on with too many people. The only way finished flooring will fix that is if you rent another floor.

    I also care about being challenged, meaning there is the proper amount of equipment needed for the scheduled WOD and I care that the programming is challenging and not dictated to ensure no one decides it’s too tough for them.

    If the past couple nights that I have been to the box are what it is going to be like going forward I will have no option but to cancel my membership. It frustrates me to have to consider that since I love Crossfit but the experience is now not worth the cost.

  • http://profiles.google.com/cgimbel74 Christopher G

    ~Miserable experience at the box last night. To preface this, I started at CFNYC in 2009 and have been pretty steady since then.

    I went to the 5:30pm Beginner class last night just so I could get some deadlifts work done. The gym was WAY overcrowded. The 5:30 class, 20 people, was relegated to a small area in the south east corner of the building. Besides the fact there wasn’t enough bumper plates and jumping ropes, there was simply not enough room. During my deadlifts, which we were paired in, FOUR TIMES someone had to step over my loaded plates or bar to get by while I was in the bottom position of my deadlift. Just to reiterate, I had people stepping over my bar while I am lifting because there was no room. Over crowding like this is something that is going to cause injuries.

    The second part of the WOD had to be split up into groups because again there was no room and not enough equipment. Being in the second group, while we waited another WOD class was doing cartwheels into us. A full gym and limited equipment is something I’ve forcefully learned to become accustomed to now at CFNYC but it is SO OVERLY crowded in there box that people are going to start getting hurt.

    Of the 100s of times I left the box following a WOD, last night was the first time I left feeling pissed. I pay $200/month and the condition and quality of the gym lately is certainly becoming not worth it.

    Intermediate and Advanced WODs have been cut to then reappear in a month as beginner WODs. There’s a large amount of new parallettes, yet only 4 sets of rings. Those facts, while including the definite change (ease) of the programming over the past few months really makes me believe that the gym is mainly concerned with the bottom line and bringing in as many new members as possible at the cost of the actual “sport” itself.

    Concerning the showers, the showers should be the last concern on everyone’s mind. There’s 60-100 people in the WODs in the evening, it would take 30 showers to properly accomodate that number but I digress…

    I don’t care about the showers, I care about the space it takes for me to properly workout without getting injured simply because the gym is oversubscribed and over crowded. The flooring isn’t the problem, it’s that there’s too many classes going on with too many people. The only way finished flooring will fix that is if you rent another floor.

    I also care about being challenged, meaning there is the proper amount of equipment needed for the scheduled WOD and I care that the programming is challenging and not dictated to ensure no one decides it’s too tough for them.

    If the past couple nights that I have been to the box are what it is going to be like going forward I will have no option but to cancel my membership. It frustrates me to have to consider that since I love Crossfit but the experience is now not worth the cost.

    • Kimbo

      Wall of text….which could have been summed up in one sentence –

      I’m not happy with the overcrowding – it’s unsafe and doesn’t leave enough equipment or space for the workout…thanks.

      Gems I pulled out:
      “Of the 100s of times I left the box following a WOD, last night was the first time I left feeling pissed. I pay $200/month and the condition and quality of the gym lately is certainly becoming not worth it.”
      - I’ve had many good experiences at the box, but had one bad experience, and now I’m forced to look for a new place to work out because I should be happy all the time.
      “The flooring isn’t the problem, it’s that there’s too many classes going on with too many people.”
      - Clearly I’m not happy with the adjustment made to the schedule, maybe I will post my thoughts in the least constructive way possible and threaten to leave the gym.
      “During my deadlifts, which we were paired in”
      -I should have my own bar, with my own weights, fuck this sharing shit.
      “I care that the programming is challenging and not dictated to ensure no one decides it’s too tough for them.”
      - This workout wasn’t hard enough for me, can someone please push me because I can’t push myself. Also, I have totally missed the idea that other members might want a beginner level option which I chose to attend, but feel the need to complain about anyway.

      • http://profiles.google.com/cgimbel74 Christopher G

        Ah Kimbo you idiot.

      • http://profiles.google.com/cgimbel74 Christopher G

        Just to address one of your worthless responses, the adanced/intermedate WOD on Monday is the Beginner WOD on Tuesday. – ”
        Also, I have totally missed the idea that other members might want a beginner level option which I chose to attend, but feel the need to complain about anyway.”

        • Kimbo

          Actually if you bothered to read they aren’t the same.

          Similar and same aren’t synonymous.

      • http://profiles.google.com/cgimbel74 Christopher G

        Again, to show that it wasn’t 20 bars spread out but only 10 bars… Your “presentation” is a misrepresentation.

        “During my deadlifts, which we were paired in”
        -I should have my own bar, with my own weights, fuck this sharing shit.

        • Kimbo

          You are actually making my point for me….

          • http://profiles.google.com/cgimbel74 Christopher G

            holy shit… twenty people in the class, twenty set up barbells takes up a decent chuck of space. If ten set up barbells causes major space issues then someone (maybe not you exactly) can start to grasp the small amount of space for the WOD. You’re way to quick to put your spin on it without understanding it.

            When I talk about stepping over the weights/bar i am not talking about when the bar is resting between sets, I am talking about when I am pulling up almost twice my body weight and some one is steppingg over the weights as they are coming up. I dont want to be 1/3rd of the way thru my deadlift and have that amount of weight kicked/pushed/tripped over. I value my back and it working.

          • Kimbo

            What about it am I not understanding?

            I get that you think the extreme crowding is unsafe and doesn’t leave enough equipment or space for the workout. I don’t have a problem with that as an opinion/feedback/complaint/etc.

            To further clarify…no one needs to know that you are pulling “almost half your body weight” (which is pretty solid for an athletic female and pretty embarrassing for an adult male). Your point is valid regardless of the weight on the bar.

            Do you understand now? Lose the useless embellishment, you suck at writing (and deadlifting).

          • http://profiles.google.com/cgimbel74 Christopher G

            With your comprehension skills, I would be embarrassed enough to stay quiet. That’d be the smart thing. Since that is the smart thing, I imagine your next post flip flop some more, change more words, etc… enjoy your evening with that.

          • Kimbo

            ”
            With your comprehension skills, I would be embarrassed enough to stay quiet.”

            That didn’t exactly stop you did it?

  • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

    DU/Push Jerk: 8:28 Rx’d. DUs 50, 30/20, 30/20, 33/17. Push jerks broken up….A. LOT. 5/5, 5/5, 5/5, 4/3/3. Malcolm, awesome time, you killed that.

  • meret

    i’m getting really tired of all the negativity in the comments lately. whatever issues there may be, i feel that management is taking them seriously and they’re being addressed. i really love this box, and i think the coaches and owners deserve a lot of credit for building this place! so, thank you all!

    • http://www.ryanshell.com/blog Ryan Shell

      Meret, what you must understand is that we are instructed to leave feedback. You may consider it negative, but others consider it the truth. If you have an issue with that contact the owners/instructors and ask them to stop asking for constructive feedback from paying customers.

      • Kimbo

        There is a difference between giving feedback that’s constructive and useful and just typing out paragraphs of anecdotal experience sprinkled with tiny bits of arguably insightful observations that the reader has to struggle to extract.

        Most of these posts are like eating chocolate chip cookie dough ice-cream, when all I want is the fucking cookie dough.

        • Adam H

          Can you say for an absolute fact that everyone reading the board only wants the cookie dough? Until an owner comes on the board and says, “We don’t want stories, only 1 line complaints” why would anyone care about your preference for how people post?

          • Kimbo

            Its a question of usefulness. Sure everyone wants to read dramatic statements and tales of woe…its enjoyable, but you have sift through it all to get to the actual fixable issues.

            I’m not saying its what people want but rather it would do more to serve their cause. Its a lesson on presentation and getting what you want.

            That’s just my advice, you can do whatever the fuck you wanna do.

        • http://www.ryanshell.com/blog Ryan Shell

          Well, when you wash the dough down with water… make sure your water bottle has your name on it so the check-in guy at 28th St doesn’t yell at you.

      • meret

        i don’t have a problem with people voicing constructive criticism, but at the same time, we’re just reading the same thing over and over again. once management has responded to the concerns, i don’t see a need to keep posting the same complaints day after day.

        • http://www.ryanshell.com/blog Ryan Shell

          How has overcrowding been addressed by management? It just started on Monday.

        • tlevy

          I dont think addressing concerns is letting the Monday “sh– show” continue on Tuesday.

  • http://www.facebook.com/leienming Andrew Louie

    CFE Sprints – 400m, 600m, 800m, 400m 400m – 1:04, 2:04, 3:06, 1:09, 1:12 – Hot and Humid made the workout really difficult.. Still we had a great crowd at 7am!

  • Court

    Good news; we’ll be making some broad adjustments to the schedule shortly, details to follow soon.

  • Adam H

    Going to repost here as I’m not sure if people follow discussions closely after day 1:

    Question for the owners: Why are the :00 classes still at 28th st at this point?

    This was billed as an experiment. So far there have been around
    40-50 negative comments with 0 positive. The experiment failed. When
    you get the new equipment / full floor space / showers and locker room /
    sound proofing / new schedule / and all the other things mentioned in
    this discussion than switch back to 28th street and have another
    experiment. At this point it’s not an experiment any more, so where’s
    the wisdom in keeping it as it’s been the last 2 days? Is 26th st being used for something extremely urgent that can’t be put off?

    The only positive for anyone I see to stay at 28th right now is that we get
    all the complaining out now, and by the time all the improvements are
    made people are either tired of complaining so they accept it, or they
    accept it because they’ve forgotten what it was like at 26th st and are
    ok with the new setup simply because it’s better than the chaos going on
    right now…so I guess that would be a win for the people who decided
    on the move
    Also, I don’t want to comment too much on the safety thing as that seems to be a hot button issue, but shouldn’t the fact that there are some people who feel the new setup is unsafe (whether warranted or not) be enough to switch back until the improvements are made?

    • tlevy

      Safety isn’t only an issue with the new setup. It’s also an issue when you have one trainer for 20+ people.

  • http://www.facebook.com/profile.php?id=214701453 Patrick Hoffman

    A: 85% BS at 175#

    B: 12:06 with 30 double unders, 95# (scaled)

  • reisbaron

    12:57
    115# Jerks (unbroken) / barbell jumps

  • http://twitter.com/msater michael sater

    My first CFE class was 7am sprints – 400m, 600m, 800m, 400m 400m – 1:13, 2:18, 3:26, and…my hamstring “tweaks.” Coach Heidi encourages me to ice and gently stretch the rest of the day. DONE!

    The heat and humidity meant I slogged thru my run. Thankfully, familiar faces made for a great class. Shout out to Skyler and Dan!

  • http://www.joshuanewman.com Joshua Newman
  • Jim S

    Did another WOD at Portland Crossfit. Good day.
    Barbara Rx’d 41:39
    Gonna feel it tomorrow.

    • Jim S

      Oh, guess I was supposed to subtract the 12 min of rest. Time = 29:39
      Pretty happy with that. In April previous best was 35:15

  • meret

    A: Back squat 5×2 (83, 103, 113, 118, 118)

    B: 4 rounds for time: 14:14
    50 Double-Unders
    10 Push Jerks 53#

    double unders killed my time. was able to do push jerks unbroken and will def go up in weight next time.

  • Kameron

    Push Press/DUs – 5:46 Rx’d

    • meret

      i am so jealous of that time. sigh.

    • james_vergara

      Smoking, Kam!

    • Steve Slo

      I say goddamn…

  • james_vergara

    Snuck into the 545 with Sully once the seas parted.
    Worked up to sets at 275# for BS
    WOD: 10:19 at 135#, double unders were not on today. Had trouble getting more than 10 at a time. Back to daily DU practice.

  • Ben M

    5X2: 275-295-305-305-295
    B: 5:42 #115 with 100 singles. Oh double unders, how I look forward to conquering you. Very glad with the 6:00 PM being shifted back.

  • http://www.ryanshell.com/blog Ryan Shell

    Just wanted to say thanks for moving the Advanced class back to 26th street. Tonight was much smoother, although, spacing was a bit tight for double-unders with the quad type divide, especially if everyone opted to do them. That’s likely an easy fix though.

  • Shannan

    Oh DUs, thoust continue to plague me…
    9:57 Rx

  • Joe W

    Great workout tonight.

    Back Squat: 275-315-335-355-405
    DUs/PP: 6:52 rx’d

  • Steve Slo

    Squat doubles:
    235, 255, 255, 255, 255

    WOD:
    12:39 rx’d

    Great WOD. Great class.